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4x5 Strict Pull-ups, hold 1 sec @ top, add tempo 3232, if that is easy, add weight
4xME Front Lever hold, start tucked, use lats to support, if easy, extend the legs
4x5 Strict Ring Dips, add full lockout (rings turned out) then weight as this is easy
Buy in: 1000m row/Bike/Ski Erg
50 Toes To Bar
20 Power Cleans 165/110
10 Shoulder to 0verhead 165/110
We will have a major focus on gymnastics movements for the next few weeks. We will talk about progressions, the importance of technique, and gaining strength through the process of strict movement.
The Metcon today has a buy in that should be done at a steady pace. When we get to the actual AMRAP, push the intensity the further you get into the workout. Our grips will be challenged between the Toes to Bar movement and Power Cleans. With that stated, be sure to follow through with any hand care prior and post workout.